CrossFit XLT – CrossFit Metcon (Time) Open Workout 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 RX Deadlift (155/225) Bar facing burpees Time cap 10 min Intermediate Deadlifts (95/135) Bar facing burpees Time cap 10 min *can step over the bar Beginner Deadlifts (55/75) Burpees Time cap 10 minRead more

CrossFit XLT – CrossFit STRENGTH 3 Sets for quality 10 Wide grip bench press 10 Close grip bench press 10 db Arnold press(curl into press overhead) Metcon (Time) METCON 500m-400m-300m-200m-100m Row 100-80-60-40-20 DU/SURead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: Every :90 x 6 sets (1 DL + 1 Full Squat Clean+1 Hang Squat clean+1 Front Squat) *staying around 65-75% of 1 RM clean Metcon (AMRAP – Rounds and Reps) METCON: 12:00 AMRAP 200M Run 20 Wallballs(20/14) 15 Kettlebell Swings(70/53) 10 Toe to Bar/Knees to ChestRead more

CrossFit XLT – CrossFit Metcon (Weight) STRENGTH: 8 x (1 Strict Press+2 Push Press+3 Push Jerks) *building up to heavy complex for the day Metcon (Time) For Time: 21-15-9 Front Rack Lunge(115/73) Pullups Hand Release PushupsRead more

CrossFit XLT – CrossFit Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SU Metcon (Time) Partner WOD 50 Abmat sit ups 30 cal row 50 Thrusters (95/63) 30 Cal row 50 C2B/jumping C2B 30 Cal row 200 DU 300 SURead more